Ways to Burn 100 Calories

By Diana Nunziato, RN

We burn calories throughout the day with almost every activity we do. Calories can be burned gradually over a period of time or rapidly with intense periods of exercise. The amount of calories burned is proportional to the length and intensity of the activity. According to Erin Whitehead, a Health and Fitness writer for the website, www.Sparkpeople.com, “Exercise is classified as “cardiovascular” when you are working at 60% to 80% of your maximum heart rate. Less intense activity is also beneficial to burn calories and lead a healthy lifestyle.”

Whitehead developed a list of exercises, activities, and chores, and how many minutes of each one must do the burn 100 calories. The American Diabetes Association also developed such a list with more activities, both of which are combined below. The true amount of calories burned is affected by your weight; heavier people burn more calories than slimmer people when doing the same activity. Remember, before starting any new exercise regime, it is advised that you consult with your physician.

Exercises

  1. Biking, leisurely: 20-25 minutes
  2. Cardio dance class: 15 minutes
  3. Elliptical: 8 minutes
  4. Jumping rope, continuously: 10 minutes
  5. Lifting weights, continuously: 15 minutes
  6. Pilates: 24 minutes
  7. Rowing machine: 13 minutes
  8. Running Stairs: 6 minutes
  9. Running at a 6 mph pace: 9 minutes
  10. Swimming, continuously: 10 minutes
  11. Treading water: 15-20 minutes
  12. Walking stairs: 11 minutes
  13. Walking at a 3 mph pace: 20 minutes
  14. Water aerobics: 23 minutes
  15. Yoga: 20 minutes
  16. Zumba: 11 minutes

Sports and Activities

  1. Basketball, shooting hoops: 20 minutes
  2. Bowling: 30 minutes
  3. Dancing, slowly: 30 minutes
  4. Golfing, carrying clubs: 15 minutes
  5. Mini golf or driving range: 30 minutes
  6. Ice skating, moderate: 18 minutes
  7. Frisbee: 30 minutes
  8. Playing catch with a football: 35 minutes
  9. Skiing, downhill: 10 minutes
  10. Playing soccer, casual: 13 minutes
  11. Softball or baseball: 18 minutes
  12. Tennis (doubles): 21 minutes
  13. Tennis (singles): 15 minutes
  14. Volleyball, recreational: 26 minutes
  15. Water skiing: 15 minutes

Activities Around the House

  1. Painting house: 15-20 minutes
  2. Raking leaves: 20 minutes
  3. Shoveling snow: 10-15 minutes
  4. Washing the car: 20 minutes
  5. Weeding the garden: 18 minutes
  6. Cleaning the gutter: 15 minutes
  7. Carrying an infant: 24 minutes
  8. Cleaning, moderate effort: 26 minutes
  9. Cooking: 35 minutes
  10. Doing dishes: 40 minutes
  11. Mopping: 20 minutes
  12. Playing with children: 23 minutes
  13. Pushing a stroller: 30-35 minutes
  14. Rearranging furniture: 14 minutes
  15. Shopping: 38 minutes
  16. Sweeping: 23 minutes
  17. Walking the dog: 25-30 minutes
  18. Walk briskly through the mall: 20 minutes
  19. Climb up and down the stairs: 15 minutes
  20. Walking in place during commercials: a combined total of 25 minutes

References:

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1777
http://www.diabetes.org/food-and-fitness/fitness/types-of-activity/ways-to-burn-100-calories.html
DrRivera

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